How many calories are in one small roast potato?

November 6, 2025 •

4 min read

According to nutritional data, the calorie count for one small roast potato can vary widely, but typically falls between 80 and 165 calories. This significant range depends heavily on the cooking fat and portion size, emphasizing that how you prepare it is just as important as the potato itself when calculating calorie intake.

Quick Summary

The calorie count for a small roast potato depends on cooking method and added fats. This guide explores the nutritional impact of different preparations and provides tips for creating healthier roast potatoes at home, helping you manage your calorie intake effectively.

Key Points

Calorie Range Varies: One small roast potato can contain anywhere from 80 to over 160 calories, depending on the fat used for roasting.
Cooking Fat is Key: The type and amount of oil or fat significantly impacts the calorie count. Using cooking spray is a much lower-calorie alternative than pouring oil or using animal fat.
Not an 'Empty Calorie' Food: Beyond calories, potatoes are rich in essential nutrients like potassium and vitamin C, and a good source of dietary fiber, especially when eaten with the skin on.
Healthy Prep is Possible: You can create flavorful roast potatoes with fewer calories by using minimal oil, high heat, and seasoning with herbs and spices instead of relying on large amounts of fat.
Portion Control Matters: When aiming for a healthy diet, be mindful of your serving size. One small potato (approx. 100g) is a balanced portion.
Frying vs. Roasting: Fried potatoes contain significantly more calories and unhealthy fats than roasted versions, which highlights the importance of cooking method.

Unpacking the Calorie Count of Your Small Roast Potato

A small potato, before any cooking, is a relatively low-calorie vegetable, but the roasting process is where the calories can significantly increase. The key determining factor is the type and amount of fat used during roasting. Whether you're using a drizzle of olive oil, a generous coating of goose fat, or a cooking spray, the calorie density changes dramatically.

For instance, a plain baked potato is naturally low in fat, with most of its calories coming from carbohydrates. Roasting, however, adds a layer of fat, which has a higher calorie density per gram than carbohydrates or protein. This is why even a small roast potato can have a higher caloric load than its baked counterpart.

The Impact of Cooking Method on Calories

Not all roasted potatoes are created equal. The precise preparation method has a monumental effect on the final calorie total. Here’s a breakdown of how different techniques and ingredients change the nutritional profile.

Common Roasting Methods and Their Calorie Impact:

Oil Type: Using a healthy oil like olive oil is better than using animal fats, but portion control is still vital. One tablespoon of olive oil adds over 100 calories, and if it is shared among only a few small potatoes, the calorie contribution per potato increases significantly.
Fat-Saving Techniques: Opting for a cooking oil spray instead of pouring oil from a bottle can drastically cut down on added fats. You can also roast with vegetable stock to create a low-fat, crispy finish.
Parboiling and Fluffing: A common trick for crispy potatoes involves parboiling and then shaking them to roughen up the edges. This creates more surface area for the oil to adhere to, but it also means more oil can be absorbed, increasing calories. Be mindful of the oil quantity when using this method.

Comparison of Roast Potato Preparations


Preparation Method	Key Ingredients	Estimated Calories (per small potato)	Notes
Simple Roasted	Small potato, minimal oil spray	~80-100 kcal	Uses minimal fat, focusing on the potato's natural flavor.
Classic Roasted	Small potato, 1-2 tsp olive oil	~110-140 kcal	A standard preparation with moderate added fat.
Traditional Roasted	Small potato, liberal goose fat	~150-165+ kcal	Higher in saturated fat and calories due to the animal fat.
Stock Roasted	Small potato, vegetable stock, herbs	~80-90 kcal	A low-fat method that uses stock for moisture and flavor.

The Nutritional Benefits Beyond Calories

While calories are a concern for weight management, it's important to remember that potatoes offer valuable nutrients. A roasted potato, even with added oil, can be a part of a healthy diet due to its potassium, vitamin C, and dietary fiber content. The skin, in particular, is a good source of fiber, which helps promote satiety. Choosing to leave the skin on and using healthy cooking methods maximizes these benefits.

Potatoes also contain resistant starch, a type of carbohydrate that behaves like soluble fiber in the digestive system. This can help improve digestive health and manage blood sugar levels. However, over-reliance on potatoes, especially those cooked with high amounts of unhealthy fats, is not recommended.

How to Create Healthier Roast Potatoes

To enjoy flavorful roast potatoes without excessive calories, consider these techniques:

Use healthy fats: Use a small amount of olive or avocado oil instead of large amounts of animal fat or butter. Measure your oil rather than guessing.
Leverage herbs and spices: Enhance flavor with garlic powder, paprika, rosemary, or thyme instead of relying on excess fat. Fresh herbs add vibrant flavor with no added calories.
Air-fry or use a very hot oven: Cooking potatoes in a hot oven or air-fryer can produce a crispy texture with significantly less oil than traditional roasting.
Parboil and cool: Parboiling the potatoes and allowing them to cool slightly can help create a fluffier interior and crispier exterior, requiring less oil for a good result.
Control portion sizes: Be mindful of your serving size. One small potato (about 100g) is a reasonable portion when paired with lean protein and vegetables.

Conclusion: The Importance of Preparation

In conclusion, the answer to "How many calories are in one small roast potato?" is not a single number but a spectrum influenced by how it's prepared. While a single potato can be as low as 80-100 kcal with minimal oil, it can easily exceed 160 kcal with added fats like goose fat. The key to including roast potatoes in a balanced diet lies in mindful preparation. By using less fat, adding herbs for flavor, and being conscious of portion size, you can enjoy this versatile vegetable without derailing your health goals. It's a testament to the idea that a food isn't inherently unhealthy, but the method of cooking it can make all the difference.

Your Healthy Roast Potato Plan

Choose the Right Potato: Waxy varieties like Red Potatoes or Yukon Golds can yield a creamier inside, while floury types like Russets or King Edwards offer a fluffier, crisper result. Prep Smart: Parboil your potatoes for 7 minutes to get a head start on cooking and create a fluffy texture. This also helps with the crispiness. Measure Your Oil: Use a cooking spray or a measured tablespoon of healthy oil per serving to control the calories. Add Flavor, Not Fat: Season generously with salt, pepper, garlic powder, and fresh rosemary or thyme. These add immense flavor without extra calories. Roast Hot: Use a preheated hot oven (around 200°C/400°F) to ensure a crispy exterior without overcooking. Balance Your Plate: Pair your delicious, mindful roast potatoes with a lean protein source and plenty of vibrant vegetables for a complete meal.

By following these steps, your small roast potato can be a nutritious and delicious component of a healthy diet.

Frequently Asked Questions

To calculate the calories, you need to know the raw potato's weight and the amount of fat used for roasting. A small raw potato has roughly 80-100 calories, and each teaspoon of oil adds about 40 calories. Add the calories from the oil to the potato's base calories to get your total.

Yes, roasted potatoes can be part of a weight-loss diet if prepared correctly. The key is to control portions and use minimal, healthy fats rather than high-calorie toppings or cooking methods. Their high satiety and nutrient content can help you feel full.

Using vegetable stock is the better option for reducing calories, as it contains very little fat. Olive oil adds significant calories, though it provides healthy fats. Using cooking spray with olive oil is a good compromise for flavor and calorie control.

Floury potatoes like Maris Piper or King Edward are often recommended for roasting because they become fluffy inside and crisp on the outside. Waxy potatoes like Red or Yukon Gold are also suitable and produce a creamier texture.

Yes, a significant amount of the potato's dietary fiber and nutrients are concentrated in the skin. Keeping the skin on when roasting increases the fiber content, which aids in digestion and helps you feel fuller for longer.

You can make roast potatoes crispy with less oil by parboiling them first, draining them well, and then shaking them to fluff the edges before roasting. Cooking them in a very hot oven or an air-fryer also helps achieve a crispy texture with less fat.

Fried potatoes have a significantly higher calorie count than roasted potatoes because they absorb more oil during cooking. Roasting, especially with minimal added fat, results in a much lower-calorie dish.